Pre and Post Workout Nutrition

Post-Workout Nutrition: Get the most out of your workout

We all know that we need proper exercise to stay healthy. But is that enough?

Research has shown that there is more that we need to concentrate on as well. For instance, we also need to adhere to a good nutrition plan. Although exercise is huge, the effectiveness of the workout can be determined by what we eat before and after. Let’s take a look at a few healthy foods that can be consumed before and after a great workout.

The Low Down On Post-Workout Nutrition

Pre-Workout Foods

Post Workout Nutrition Banana1. Bananas: Have you heard about the power bars that people often consume before heading to the gym? Do they actually supply enough nutrition? The best natural power bar that you can eat before a workout is a banana.

It contains potassium that is needed to maintain proper nerve and muscle function. A medium-sized banana with ½ cup yogurt just 30 minutes before your workout is a great start.

3. Oatmeal with fruit: Oats and fruit are rich in fiber; this helps in passing carbohydrates slowly through the bloodstream. Oats also contain adequate amounts of B vitamins that help in converting carbohydrates into energy.

This makes them a great combination for powering you through your intense workout!

3. Whole grain bread: Although bakery products are considered “not so healthy” foods, whole grain bread contains higher levels of fiber. This helps increase the carbohydrate levels in the body, thus increasing energy.

A couple of slices of this bread with honey or slices of hard-boiled eggs, 45 minutes before a workout will be beneficial.

Post-Workout Foods

Post-Workout Nutrition1. Fruit salad: Usually your muscles require more nutrients after an intense workout to help them recoup and recover. Fruits contain healthy enzymes and nutrients that your body can use to do just that.

For example, pineapple contains anti-inflammatory properties that help prevent serious muscle injury.

2. Greek yogurt: When your muscles are fatigued, your body needs proteins to keep them strong and growing. Compared to regular yogurt, Greek yogurt contains higher amounts of proteins. Consuming Greek yogurt after a workout will provide you with some of the protein your body needs. One great option is to pair it with fruit.

3. Eggs: Eggs are a great source of protein and carbs. You can have a boiled egg or even one that is fried using less oil. Apart from the proteins and carbohydrates, eggs are known to be a rich natural source of Vitamin D. Go ahead and eat an egg every day [Editor’s note: Agreed!].


You also need to concentrate on  your water consumption; avoid those energy drinks and sodas.

Water is the best drink that will keep you refreshed. It does not have any side effects and will keep you hydrated all day.

If you still want more pre-and post-workout nutrition there are many great supplement options out there. But, it is sometimes difficult to distinguish between genuine, quality, effective brands and those which are fake.

Therefore, do your research, know what you are buying, or move on to the natural sources mentioned above.

James Hundson – fitness trainer. Being a health and fitness professional, James believes in daily life balance. He research and design the perfect program required to accomplish individual goals. Visit to find our more!
James Hudson